My advanced runners are put through a series of power drills – all done barefoot, of course – to better prepare their feet for the rigors of running barefoot on all types of terrain. IF you have been progressing through my earlier drills, you should be ready to meld in the following:
* 1-legged 5-point burpees with explosive knee lift to chest x 15 reps. Alternate legs each rep
* 1-legged diamond squat jumps x 5 reps/leg
* Sumo Squat power jumps x 45 secs
* 2 bench hand supported double leg thrust through x 60 secs
Do this every other day away from your running. Build speed into the drill vs. adding quantity. Time efficiency is the key!